The best natural remedies for calm sleep

The best natural remedies for calm sleep

I. Understanding problems with sleep and the role of natural means

Insomnia, violation of sleep regime, superficial and alarming dream are problems that a huge number of people around the world face. A modern lifestyle with its stress, a constant stream of information and malnutrition negatively affects the quality of sleep. Chronic lack of sleep leads to a deterioration in concentration, a decrease in immunity, problems with the cardiovascular system and a general deterioration in the quality of life.

Taking sleeping pills, although it gives a quick result, is often accompanied by side effects, addiction and a feeling of drowsiness during the day. Therefore, more and more people turn to natural remedies to improve sleep, which, with proper use, can be effective and safe. Natural means are aimed at restoring the natural balance in the body, normalizing the work of the nervous system and reducing stress levels, which in turn contributes to deeper and more calm sleep.

II. Plants and herbs to improve sleep

Nature offers a wide range of plants and herbs that have soothing, relaxing and sleeping pills. Consider the most effective and popular of them:

• Valerian medicinal (Valeriana Officinalis): Valerian is one of the most famous and studied plants for the treatment of insomnia. Its root contains substances that affect the level of gamma-aminobatic acid (GABA) in the brain, a neurotransmitter that has a calming effect and promotes relaxation. Valerian helps to reduce the time of falling asleep, improve sleep quality and reduce anxiety. You can take valerian in the form of tea, tinctures, capsules or tablets. It is important to remember that the effect of valerian does not appear immediately, but after several days or weeks of regular admission.

• Chamomile Pharmacy (Matricaria Chamomilla): Chamomile is another popular plant known for its soothing properties. It contains an apigenin, an antioxidant that binds to certain receptors in the brain and helps to relax and improve sleep. Chamomile tea is a soft and safe tool to relieve stress and prepare for sleep. It can be drunk in the evening, before bedtime, to create a relaxing atmosphere.

• Melissa medicinal (Melissa Officinalis): Melissa, also known as lemon mint, has soothing and antidepressant properties. It helps to reduce anxiety level, improve mood and facilitate falling asleep. Melissa can be consumed in the form of tea, tincture or added to the bath before bedtime. In combination with Valerian Melissa strengthens its sleeping pills.

• Narrow lavender (Lavandula Angustifolia): The aroma of lavender has a calming and relaxing effect on the nervous system. Lavender oil can be used for aromatherapy, added to the bath before bedtime or applied to the pillow. Lavender helps to reduce stress levels, improve sleep quality and reduce the frequency of night awakenings. Clinical studies confirm the effectiveness of lavender in the treatment of insomnia and anxiety.

• Hops ordinary (Humulus lupulus): Hops are traditionally used to make beer, but it also has soothing and sleeping pills. Hops contains substances that bind to the GABA receptors in the brain and have a relaxing effect. Hop extract can be taken in the form of capsules or added to tea. Hops are often combined with valerian to enhance the effect.

• Passiflora Incarnata Passion is a plant that has soothing and antidepressant properties. It helps to reduce anxiety, improve mood and facilitate falling asleep. Passion can be consumed in the form of tea, tinctures or capsules. Clinical studies have shown that the passion -flower is effective in the treatment of insomnia and anxiety disorders.

• California escholtzia (Eschscholzia Californica): Esholletzi, also known as the California poppy, has a mild soothing and sleeping pill. It helps to reduce stress levels, improve sleep quality and reduce the frequency of night awakening. Eshcholzia can be consumed in the form of tea, tincture or capsules. It is considered a safe and effective remedy for the treatment of insomnia, especially in children and the elderly.

III. Amino acids and additives to improve sleep

In addition to plants and herbs, some amino acids and additives can help improve sleep quality:

• Melatonin: Melatonin is a hormone that regulates the cycle of sleep and wakefulness. It is produced by the pineal gland in response to the darkness. The level of melatonin is reduced with age, which can lead to sleep problems. Reception of melatonin in the form of additives helps to normalize the cycle of sleep and wakefulness, reduce falling asleep and improve sleep quality. It is important to take melatonin 30-60 minutes before bedtime and start with a small dose (0.5-1 mg).

• L-triptophan: L-tripthophanes is an amino acid that is necessary for the production of serotonin and melatonin in the brain. Serotonin is a neurotransmitter that regulates mood and sleep. Reception of L-tripteophan helps to increase the level of serotonin and melatonin, which helps to improve mood, reduce anxiety and normalize sleep. L-tripthophanes can be obtained from food, such as turkey, milk, eggs and nuts, or taken in the form of additives.

• Glycine: Glycine is an amino acid that has soothing and relaxing properties. It helps to reduce stress levels, improve sleep quality and reduce the frequency of night awakening. Glycine can be taken in the form of additives before bedtime. Studies have shown that glycine improves sleep quality and reduces the feeling of fatigue in the morning.

• Magnesium: Magnesium is an important mineral that is involved in many processes in the body, including the regulation of the nervous system and muscle function. Magnesium deficiency can lead to insomnia, anxiety and muscle cramps. Reception of magnesium in the form of additives helps to relax muscles, reduce stress and improve sleep quality. The most easily digestible forms of magnesium are magnesium glycinate and magnesium citrate.

• Teanin: Theoren is an amino acid that is contained in tea, especially in green tea. He has soothing and relaxing properties, without causing drowsiness. Theoren helps to reduce stress levels, improve concentration and prepare for sleep. It can be taken in the form of additives before bedtime or drink green tea during the day.

IV. Food products that contribute to good sleep

Some foods contain substances that contribute to relaxation and improving sleep. The inclusion of these products in your diet can help normalize a dream:

• Warm milk: Heat milk contains L-tripthophanes, an amino acid that contributes to the production of serotonin and melatonin. In addition, milk contains calcium, which also has soothing properties.

• Almond: Almonds are a good source of magnesium, which helps to relax muscles and improve sleep.

• Kiwi: Kiwi contains serotonin, antioxidants and vitamins that can help improve sleep quality. Studies have shown that the use of two kiwi an hour before bedtime can reduce the time of falling asleep and increase the duration of sleep.

• Cherry: Cherry, especially sour cherry, contains melatonin, hormone, which regulates the cycle of sleep and wakefulness. The use of cherry juice or fresh cherries before going to bed can help improve sleep quality.

• Walnuts: Walnuts contain melatonin, magnesium and L-tripthophanes, which contribute to relaxation and improvement of sleep.

• Bananas: Banans contain magnesium and potassium, which help to relax muscles and improve sleep.

• Oatmeal: Oatmeal contains complex carbohydrates that are slowly released into the blood, which helps maintain a stable blood sugar and prevents night awakening due to hunger.

V. Aromatherapy to improve sleep

Aromatherapy is the use of essential oils to improve physical and mental health. Some essential oils have soothing and relaxing properties that can help improve sleep quality:

• Lavender: As already mentioned, Lavender is one of the most popular essential oils to improve sleep. Its aroma has soothing and relaxing properties that help reduce stress levels, improve sleep quality and reduce the frequency of night awakening. Lavender oil can be used for aromatherapy, added to the bath before bedtime or applied to the pillow.

• Chamomile: The essential oil of chamomile, especially Roman chamomile, has soothing and relaxing properties. It helps to reduce the level of anxiety, improve mood and facilitate falling asleep. Chamomile oil can be used for aromatherapy, added to the bath before bedtime or applied to whiskey.

• Chair: Sandal essential oil has soothing and grounding properties. It helps to reduce stress levels, improve concentration and create a relaxing atmosphere. Sandal oil can be used for aromatherapy, added to the bath before bedtime or applied to pulsation points.

• Cedar: Cedar essential oil has soothing and relaxing properties. It helps to reduce anxiety, improve sleep and create a sense of safety. Cedar oil can be used for aromatherapy, added to the bath before bedtime or applied to the pillow.

• Ilang-Ilang: Ilang-ylang essential oil has soothing and antidepressant properties. It helps to reduce stress levels, improve mood and facilitate falling asleep. Ilang-ylang oil can be used for aromatherapy, added to the bath before bedtime or applied to pulsation points.

VI. Creating a favorable atmosphere for sleeping

In addition to using natural means, it is important to create a favorable atmosphere for sleeping in the bedroom:

• Darkness: The bedroom should be as dark as possible. Use dense curtains or a sleep mask to block any light.

• Silence: The bedroom should be quiet. Use the Berushi or white noise generator to disguise any sounds.

• Cool: The bedroom should be cool. The optimum sleep temperature is about 18-20 degrees Celsius.

• Comfortable bed: The bed and bedding should be comfortable. Use mattress, pillows and blankets that support your body and provide comfort.

• Regular ventilation: Protect the bedroom regularly to ensure the influx of fresh air.

VII. Sleep hygiene rules

Compliance with sleep hygiene rules is an important step towards improving the quality of sleep:

• Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends. This will help normalize your sleep and wakefulness cycle.

• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. Avoid the use of these substances a few hours before bedtime.

• Do not eat heavy food before bedtime: Heavy food can cause discomfort and break the dream. Try not to eat heavy food 2-3 hours before bedtime.

• Regular physical exercises: Regular physical exercises can improve sleep quality. However, avoid intense training before bedtime.

• Limit the time spent in front of the screen before bedtime: Blue light emitted by the screens of phones, tablets and computers can suppress the production of melatonin and break the dream. Limit the time spent in front of the screen 1-2 hours before bedtime.

• Relaxing ritual before bedtime: Create a relaxing ritual before bedtime, which will help you relax and prepare for sleep. It can be a reading of a book, the adoption of a warm bath, listening to calm music or meditation.

VIII. Breathing exercises and meditation to improve sleep

Respiratory exercises and meditation can help reduce stress levels, relax muscles and improve sleep quality:

• Diaphragmatic breathing: A diaphragmatic breathing is a deep breathing technique that helps to relax the nervous system and reduce stress. Lie on your back, put one hand on the chest, and the other on the stomach. Slowly inhale through your nose so that your stomach rises. Hold your breath for a few seconds, and then slowly exhale through your mouth so that your stomach sinks. Repeat this exercise several times before bedtime.

• Method 4-7-8: The 4-7-8 method is a breathing exercise that helps to relax and fall asleep. Sit comfortably, close your eyes and put the tip of the tongue behind the front teeth. Exhale completely through your mouth. Close your mouth and breathe through your nose, counting your breath to 4, counting up to 7. Exhale completely through your mouth, counting up to 8. Repeat this exercise 4 times.

• Meditation of awareness: Meditation of awareness is a practice that helps to focus on the present moment and reduce the level of stress. Sit comfortably, close your eyes and focus on your breath. Watch your thoughts and feelings without condemning them. If your mind begins to wander, gently return it to your breath. Practice meditation of awareness within 10-15 minutes before bedtime.

IX. When to consult a doctor

If sleep problems continue for a long time and significantly affect the quality of life, you must consult a doctor. The doctor may conduct an examination to identify the causes of insomnia, and prescribe the appropriate treatment. In some cases, insomnia can be a symptom of another disease, such as depression, anxious disorder or sleep apnea.

X. Security and Cautions

Despite the fact that natural remedies are considered safe, it is important to be careful when using them:

• Consult a doctor: Before using any natural products to improve sleep, you need to consult a doctor, especially if you take any medicine or suffer from chronic diseases.

• Start with small doses: Start with small doses of natural products and gradually increase the dose, if necessary.

• Follow the reaction of the body: Carefully follow the reaction of your body to natural remedies. If you have any side effects, stop using the product and consult a doctor.

• Do not use natural products for a long time: Do not use natural products to improve sleep for a long time without consulting a doctor.

• Do not combine natural products with sleeping pills: Do not combine natural products to improve sleep with sleeping pills without consulting a doctor.

Natural means can be an effective and safe way to improve sleep quality. However, it is important to be careful when using them and consult a doctor if sleep problems continue. Compliance with sleep hygiene rules, creating a favorable atmosphere for sleeping and using breathing exercises and meditation can also help normalize sleep and improve the quality of life.